Want to do a Bird of Paradise (BOP)? Then start here! This tutorial covers all of the conditioning and 'pre-hab' you need to work towards achieving an amazing BOP! Ready to get strong and flexy? Let's go!

*Make sure to do a general warm up first - check out the warm up available on my platform.

You will need for this tutorial:

• stick or wooden dowel

• resistance band / Theraband

• foam roller

If you have questions about the tutorial, send me a DM and I'll give you some helpful tips.

Don't forget to share your wins in our Facebook community or by tagging @mischkapoledancer on Instagram!